Comparing Nutrients in 5 ounces Salsify VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Salsify	15%	2%	83%
Rutabagas	11%	4%	85%

Macro Nutrients

	Salsify	Rutabagas	Recommended Dietary Allowance
Energy	4% 116kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	NA	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	NA	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	9.4% 12.2g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.32g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	3.15% 2.3g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 3.26g	g per day for Men 19-50 years
Sucrose	NA	% 0.75g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Salsify	Rutabagas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.2% 37μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.6% 11.3mg	39.4% 35.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Rutabagas	Recommended Dietary Allowance
Calcium	8.5% 85mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	5.04% 0.045mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12.4% 0.99mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	8.07% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 106mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	12.7% 432mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.95% 109g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Salsify VS Rutabagas per 5 oz

Compare the macro and micronutrient content in 5 oz of Salsify versus 5 oz of Rutabagas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Salsify vs Rutabagas:

• 5 ounces of Salsify have 5.5 times more Vitamin B2, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.2 times more Vitamin B9 than Rutabagas.
• While 5 oz of Raw Rutabagas contain 1.4 times more Vitamin B3 and 3.1 times more Vitamin C than Raw Salsify.
• Both Salsify and Rutabagas provide similar amounts of Vitamin B1 per five ounces.
• Both Raw Salsify as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Salsify vs Rutabagas:

• 5 ounces of Salsify have 1.4 times more Calcium, 2.8 times more Copper, 1.6 times more Iron, 2 times more Manganese, 1.4 times more Phosphorus, 1.2 times more Potassium and 1.6 times more Zinc than Rutabagas.
• Both Salsify and Rutabagas contain similar levels of Magnesium and Water per five ounces.
• Both Raw Salsify as well as Raw Rutabagas lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Salsify have 2.2 times more Energy, 2.2 times more Carbohydrate, 1.4 times more Fiber and 3.1 times more Protein than Rutabagas.
• 5 ounces of Rutabagas provide inadequate amounts of Energy and Protein